Does this sound familiar - the engines roar, you're thrown back into your seat for take-off, and the knuckles on your hands turn white as you grip the armrest for dear life? Air travel has become so integral a part of all our lives that we perhaps sometimes forget just how frightening it can be to many. A fear of flying, or aerophobia, can make any trip by air, for vacation or business, a potential nightmare. Indeed, a recent article in USA Today suggested that a fear of flying "cripples - or at least burdens - the careers of millions of Americans".

So what can you do to combat your fear of flying?

Firstly, take a deep breath. However difficult it may be, remind yourself that the chances of being involved in an accident are astonishingly low. Per million passenger miles, air travel is by far the safest form of transportation.

Try not to consume too much alcohol before the flight, or once you're up there. Apart from potentially rendering you unfit to fly, alcohol at altitude can actually exacerbate feelings of claustrophobia and anxiety.

On board, several airlines try to make the whole process of flying that much easier for those of a nervous disposition. A spokesperson for Virgin Atlantic said: "We have a dedicated Flying Without Fear audio channel to help anyone through their flight. On selected flights we also have a meditainment channel giving our passengers the chance for some quality deep relaxation whilst flying with us."

Many have turned to hypnotherapy to try to overturn an often debilitating fear of flying. Chris Thomas, a hypnotherapist with Vision Coaching Services, says: "Flying phobias can be caused by either by conditioning stemming from a single frightening event; masked general anxieties from past experience, learned gradually over time either first hand or from others, or as a result of 'distorted' thoughts about airtravel. These fears are usually irrational and are usually deep within our subconscious."

Thomas adds: "Even at airports all the wrong words are used unintentionally which condition people to fear flying. Examples of such expressions include "terminal, final destination, final approach, insurance desk, departure lounge and last and final call. Particularly post September the 11th peoples fears are brought to the fore with armed police are highly visible adding to the tension."

Finally, if things are really bad, get yourself onto one of the courses run by several major airlines: British Airways and Virgin both hold courses for nervous flyers. They don't come cheap, though: Virgin charges Â£199 for its one-day course, BA charges Â£235 - but the net result could be well worth it.

A BA spokesperson said: "Lack of control, claustrophobia, heights and fear of falling are the concerns of many nervous passengers. The psychologist will give some positive ways of coping with and minimising these fears and will conduct a relaxation session just prior to the flight."

The first courses on fear of flying were offered starting in 1975 by Pan Am and US Air. I worked with the one at Pan Am which was started by Capt Truman "Slim" Cummings. Though these original courses helped people with mild flight anxiety, they did not offer the psychological treatment needed to help people who feared having a panic attack on an airplane. Just the idea of being trapped on a plane causes enough anxiety that many anxious fliers come to near panic by just thinking about it.

In 1982, I set out to develop more advanced was of dealing with the problem. I quickly discovered that even the best psychologist I could hire were not able to offer anything effective. CBT (Cognitive Behavioral Therapy) - what most psychologists use - is based on words and on thinking involving words. Though CBT works for some, it is far too slow to keep up with the rapidly rising anxiety people prone to panic have.

Next, I hired NLP practitioners. That was not helpful. Finally, I went to grad school myself to become licensed as a therapist so I could dig deeper into the psychology involved by attended training at some of the institutes in New York City.

There were bits and pieces collected while attending these institutes that were helpful, but still I was not able to help everyone.

Then a breakthrough. Alan Schore (who has THREE PhDs) did research a UCLA which offer valuable clues to how the mind works. Based on his research and the thing I had learned elsewhere, a way to control feelings effectively was developed.